# Low Back Pain Coach app Low Back Pain Coach runs a four-stage back-extension program on a 45-degree bench. You log your pain the morning after each session. The app compares it with your usual level (your baseline, 1 to 10) and writes the next session. A spoken voice counts holds, reps and rest. - [Download for iPhone](https://apps.apple.com/app/id6775877264?ct=site) (iOS 15 or later) - [Download for Android](https://play.google.com/store/apps/details?id=com.scrollingisevil.fixbackpain&referrer=utm_source%3Dlowbackpaincoach%26utm_medium%3Dsite) (Android 8.0 or later) ## Price The download and the first guided session are free. Then $9.99 a month or $59.99 a year, each with a 7-day free trial for eligible new subscribers. US prices. Subscriptions renew until cancelled in App Store or Google Play settings. ## The program - Floor work until you have a bench: 3 rounds of a prone hold (starts at 10 seconds), 6 bird-dogs, 8 glute bridges. Once the user has said they have a bench, moves to Stage 1 when the last 3 floor training days each include a prone hold of about 30 seconds (or 90 seconds of holding in total; partial sessions do not count), pain is logged on at least 3 of the past 7 days with none above baseline or in the legs, and next-morning check-ins allow a step up. Tapping "I have a 45-degree bench now" starts Stage 1 as soon as it is confirmed, unless a flare or a leg-pain stop is on. - Stage 1, holds: starts at 3 holds of 15 seconds; moves on at a hold of about a minute, or about 3 minutes of holding across the session. - Stage 2, partial reps: starts at 3 sets of 3 reps over half the range; moves on at 5 reps over 80% of the range. - Stage 3, full reps: starts at 3 sets of 5 with body weight; moves on at about 20 reps in a session. - Stage 4, weighted: starts at 3 sets of 8 with 10 lb held at the chest; it adds one rep to the lowest set, and adds 5 lb to every set and drops to 8 reps only after every set reaches 12 reps on each of the last two training days, both with a qualifying next-morning check-in. After 6 or more weighted sessions and pain logs on at least 5 different days of the past 14, all at or below baseline, the app offers maintenance (about two sessions a week). After a "not now" it waits 14 days to ask again. - A stage moves on after the target is met on each of the last 3 training days (partial sessions do not count), with pain logged on at least 3 of the past 7 days (none above baseline or in your legs) and next-morning check-ins that allow a step up. - A brand-new user who starts on the bench gets a first Stage 1 session of 10, 13, 15, 18 or 20 second holds, depending on onboarding answers, when that first saved session is on the bench. ## How the next session is set The app reads the newest pain log made after the last workout. Above baseline: the next session is cut back (holds and full reps about 30%, partial reps a rep and 10 percentage points of range, weighted sessions 5 lb while the plate is above 5 lb, then up to 2 reps at 5 lb), or one stage back from Stage 2 on if it was already at the stage's minimum (Stage 1 stays on the bench and eases to a minimum of 5-second holds). At baseline: the same session, unless the previous training day's next-morning check-in was also at or below baseline, then a small step up. Below baseline: a small step up from that next-morning check-in alone. A check-in higher than the pain logged before the session that same day does not step the dose up. A step up changes one thing. Pain logged in the legs: no session; stop the extension work. A week or more off: the next session is eased. Flare-up mode pauses bench work and resumes at an eased volume after two days at or below baseline. ## Other features - Pain calendar and graphs against baseline - PDF of training and pain history for a clinician - Optional Apple or Google sign-in to sync with other phones and [app.lowbackpaincoach.com](https://app.lowbackpaincoach.com); works offline without an account - Optional Google Drive backup, CSV export, log reminders, and steps and sleep from Apple Health or Health Connect - 10 short lessons on how long-running pain works ## Equipment and evidence The program requires a 45-degree back-extension bench. It is not written for the vertical 90-degree Roman chair. Exercise has good evidence for chronic low back pain in general; this exact progression has not been tested in a trial. The app is educational training software. It does not diagnose or treat anything. ## When not to use it Go to emergency care now for new numbness, tingling or change in feeling in the saddle area (groin, inner thighs, genitals or anus), new changes in sexual function, new bladder or bowel changes, new pain, tingling, numbness or weakness in both legs, leg or foot weakness that is getting worse, or back pain after a recent serious accident. See a clinician today for other new weakness or numbness in one leg or foot, fever or chills alongside the back pain, new pain after a recent smaller fall or knock, unexplained weight loss or a history of cancer, pain that is rapidly getting worse, or pain that is constant at rest and worse at night, not tied to movement. Use urgent care if you cannot get an appointment today. Full list: https://lowbackpaincoach.com/back-pain-red-flags/ Publisher: Scrolling Is Evil LLC. Support: support@scrollingisevil.com. Privacy: https://scrollingisevil.com/low-back-pain-coach/privacy/. Method: https://lowbackpaincoach.com/approach/.